West Hills NY Physical Therapy
Does Sitting Cause Sacral Pain?
Did you know that four out of five adults will experience some lower back pain in their lives? People who live sedentary lifestyles sit for the majority of their day. This can include some students, office workers at their desks, or anyone else seated for long periods during the day. Sacral pain arises because of poor posture when sitting. If you are sitting in a slouched or hunched over position daily for long periods, this puts strains on the discs in your back. Lower back pain can be excruciating, but relief can be found in various treatments, including West Hills NY Physical Therapy, at Within Normal Limits PT.
Causes
No two people’s degree of back pain is the same because there are many different causes. Some of the most common causes are:
- Age
- Weight
- Occupation
- Scoliosis
- Injury
- Sedentary lifestyle
Poor posture causes the discs, which are fluid-filled cushions meant to protect vertebrae from rubbing together, to shift in the back, causing pain. However, professionals can treat this pain through West Hills NY Physical Therapy.
Prevention
There are a few things to do to prevent sacral pain from occurring. The first, but for some, this can be the most difficult, is to force your body to have better posture. When sitting, extra care needs to be taken not to round the shoulders and back forward, and instead try to keep your shoulders level and your back as straight as possible. Good posture also occurs while standings. When sitting for long periods, you should take small walking breaks to relieve some of the pressure on your spine and allow it to stretch out. If unable to talk walking breaks throughout the day, West Hills NY Physical Therapy may also be helpful.
Treatment
Treatment options include applying ice or heat to your back, taking over-the-counter medications, yoga, stretching, or physical therapy. Some back pain will go away after a few days of rest, but in some cases, a treatment plan made with a physical therapist will be more effective for recovery. West Hills NY Physical Therapy is beneficial for a faster healing process as a professional will evaluate your pain and figure out a treatment plan tailored to you. In most sacral pain instances, active physical therapy that involves proper stretching and exercises is the focus.
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If you are suffering from any form of back pain, Within Normal Limits PT will work with you to find a treatment plan that alleviates that pain. Contact us easily online to request an appointment.
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How Do I Loosen My Piriformis Muscle?
The piriformis muscle is vital in lower body movement since it stabilizes the hip joint and elevates and rotates the thigh away from the body. If your piriformis muscles are too tight, they will pull your feet apart and move your inner thighs toward the front of your body. The psoas loses the tension it needs to sustain optimal function without pain when your inner thighs do this. At Within Normal Limits PT, West Hills NY Physical Therapy, our highly trained physical therapist and skilled professionals will manage all phases of your recovery from soft tissue injury to fractures to surgeries and all therapy-related needs.
How Do I Loosen My Piriformis Muscle?
Did you know that stretching exercises for the piriformis, hamstrings and hip extensors may help reduce pain along the sciatic nerve and restore range of motion in the patient?
Piriformis Stretches:
- Begin by lying down on your back with your feet flat on the floor and your knees bent. Pull the right knee to the chest, grab it with the left hand, and pull it towards the left shoulder, holding the stretch. Repeat on the other side.
- Lie down on your back with your feet flat on the floor and your knees bent. Place the right leg’s ankle over the left leg’s knee. Hold the stretch by pulling the left thigh toward the chest. Repeat on the other side.
- Its best hold each piriformis stretch should be held for 5 seconds at first, then gradually extended to 30 seconds, with three repetitions every day.
Hamstring Stretches
- Place two chairs in a row, one on each side of the table. Place one leg on one chair and the other leg on the other. Lean forward, bending at the hips, until you feel a slight stretch at the back of your thigh. Hold it.
- Lie on your back with your legs straight out in front of you. Pull one leg up and straighten it by hanging on to a towel wrapped around the back of the foot until a mild stretch is felt down the back of the thigh.
- Try to hold each stretch for 30 seconds each time you do it, and do it three times a day.
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However, the stresses of everyday life can put even more strain on the sciatic nerve, resulting in numbness, tingling, and even acute pain that can persist for minutes to hours. Pain typically radiates from the lower back to the hip, buttocks, and legs. It’s critical to release the piriformis muscle since it can make sitting and changing positions difficult before you know it. If you are looking for West Hills NY Physical Therapy, contact Within Normal Limits Physical Therapy today! Our mission is to provide affordable, convenient, and accessible therapy for all long islanders.
What Is The Main Cause Of Piriformis Syndrome?
The most common cause of piriformis syndrome is having an imbalance between two groups of muscles in your buttocks: the gluteal muscles and the hamstring muscles. The gluteal muscles, which include the large buttock muscle, are called the gluteus maximus. Also, three smaller muscles make up the buttocks (the gluteus medius, minimus, and piriformis), work to extend, abduct (move your leg away from its midline), rotate, and stabilize your leg hips. If your gluteal muscles are more robust than your hamstring muscles, the piriformis muscle can spasm. It’s best to try and stabilize your hip out of a sense that you need extra support. The pressure from the spasming muscle can then pinch or rub on a tendon that runs under it, creating pain. Visit West Hills NY Physical Therapy!
Exercises For Piriformis Syndrome
The most effective way to treat the syndrome is to stretch the piriformis muscle and strengthen your gluteal muscles.
- You can do this with at-home exercises, including hip abduction. This is in which you lie on your side and raise the leg closest to the ceiling without rotating at the waist.
- Another example is lying face down on a foam roller. You place under your pelvis at the hip and roll slowly from side to side, finding painful spots and holding them for several seconds.
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In conclusion, the leading cause of piriformis syndrome is having an imbalance between two groups of muscles in your buttocks. These muscles are the gluteal muscles and the hamstring muscles. The most effective way to treat the syndrome is to stretch the piriformis muscle and strengthen your gluteal muscles. There are a few easy exercises you can do at home to help heal this issue. If you’re looking for West Hills NY Physical Therapy, contact Within Normal Limits PT today!
Signs and Symptoms Of A Rotator Cuff Injury?
The most common causes of a rotator cuff injury are age, heredity, and wear and tear on the shoulder. The rotator cuff comprises tendons that connect the muscles to bones in the shoulder area. When these tendons become inflamed or torn, it leads to pain, weakness, and difficulty moving the arm. Schedule an appointment with Within Normal Limits West Hills NY Physical Therapy, today!
Signs And Symptoms Of A Rotator Cuff Injury
- pain when raising the arm out to the side
- weakness and loss of range of motion
- pain worsens when trying to raise the arm
- pain occurs during certain movements
- medications; avoiding specific movements; physical therapy
- varies depending on the severity of injury and treatment options
What Causes A Rotator Cuff Injury?
Some common causes of a rotator cuff injury are:
- Age
- Heredity
- Wear and tear on the shoulder.
A rotator cuff injury symptoms include pain and stiffness, especially at night. There may be a weakness in the shoulder area. For example, the individual might not be able to lift their arm overhead or bend it behind the back. Symptoms can also include clicking or popping noises with movement and difficulty sleeping on the side of the injured arm.
What Does Recovery From A Rotator Cuff Injury Look Like?
Recovery times vary depending on the severity of the injury and treatment options. Many people recover with physical therapy in one to three months.
How Do I Know If I Have Injured My Rotator Cuff?
A key sign of rotator cuff injury is pain, particularly if it worsens when you try to raise your arm. Other signs and symptoms include muscle weakness and loss of range of motion in the shoulder.
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People who suspect the presence of a rotator cuff injury should seek medical attention immediately. Signs and symptoms can vary depending on the severity of the condition. Still, they may include pain when raising the arm out to the side, weakness and loss of range of motion in the shoulder, diminished strength or range of motion in the shoulder, pain that worsens when trying to raise the arm, and pain during certain situations movements. If you suspect a rotator cuff injury, contact your doctor immediately for proper diagnosis and treatment options. If you or someone you know needs help with shoulder pain, please visit within normal limits West Hills NY Physical Therapy today!
What Is a Shoulder Sprain?
A shoulder sprain is an injury to the ligaments of the shoulder. When someone experiences a “shoulder sprain”, it means that one or more of their ligaments has been torn, stretched, or sprained (a term meaning any harm to tissue). A shoulder sprain can happen during athletic activity. But most often occurs due to a fall on the shoulder, or a direct blow to the shoulder. If you’re dealing with a shoulder sprain visit Within Normal Limits West Hills NY Physical Therapy today!
What Can I Do To Help My Injury?
There are multiple exercises that an individual with a shoulder sprain can perform in order for them to get back into shape and restore their range of motion quickly after an injury like this.
- One such exercise is called towel scapular retraction and can be performed with a towel and weights. This will allow you to begin performing scapular retraction exercises with minimal resistance at first, which is important for those who have just had an injury like this.
- Another good exercise is towel scapular retraction with cross-body arm motion. This one will help increase strength in both your back and shoulders, which is great for someone who has had a shoulder sprain because it helps to restore the overall function of the shoulder girdle or scapula region.
Doing these exercises will help your shoulder feel more comfortable while you recover from a shoulder sprain. It can allow for proper recovery of the tissue in the area. If you cannot perform these exercises without experiencing too much pain, or if the pain is too intense and lasts for more than a couple of days (especially if you cannot lift your arm), please seek medical help immediately.
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A shoulder sprain is a common injury in sports. This can happen when a person falls or experiences a direct hit to the area. If you have had a shoulder sprain before, you probably know how painful it can be. However, there are things that you can do in order to help with your pain. It starts with begin strengthening the muscles in your back and shoulder again. This can help with restoring range of motion. It can help your body recover from the trauma it has experienced with a shoulder sprain. Contact Within Normal Limits West Hills NY Physical Therapy NY today!